5 A DAY tips

Getting your 5 A DAY is easy. There are plenty of ways to add more fruit and vegetables to your daily meals.

Here are some ideas to get you started.

5 A DAY at breakfast

  • Add fruit to cereal, porridge or lower-fat yoghurt. Try a handful of berries or a chopped banana.
  • Add mushrooms or tomatoes to scrambled eggs.
  • One glass (150ml) of unsweetened 100% fruit juice counts towards your 5 A DAY. Fruit or vegetable juice counts as a maximum of one portion a day.
  • Make a quick smoothie in a blender using your favourite fresh or frozen fruits. A smoothie containing all of the edible pulped fruit or vegetable can count as more than one portion a day, depending on how it's made.
  • Get more healthy breakfast tips.

5 A DAY at lunch

  • Add some crunch to your sandwiches with lettuce, tomatoes, cucumber or grated carrots.
  • Sticks of cucumber, peppers and carrot, and cauliflower or broccoli florets are delicious with dips such as salsa or lower-fat cheese spread.
  • Add fruit and veg to your favourite meals. Try adding chopped carrots to bolognese sauce, sprinkle chopped red peppers on your pasta, or mix veg such as peas into mashed potato to make it even tastier. Add tomatoes to your omelette or mushrooms to your next stir-fry.
  • Add beans, lentils and pulses to stews, soups, bakes and salads. However much you eat, beans and pulses count as a maximum of one portion a day.

5 A DAY at dinner

  • Have a salad or vegetable side dish with your main meal. If you're having shepherd's pie, have some peas too. If you're having a roast dinner, add some carrots or broccoli to your plate.
  • Frozen fruit and veg count towards your 5 A DAY. It only takes a couple of minutes to microwave some frozen peas, mixed vegetables or mini corn on the cob.
  • Canned fruit and veg count too. It's healthier to choose fruit canned in juice rather than sugary syrup, and veg canned in water without added salt or sugar.
  • It's easy to add fresh, frozen or canned fruit and veg to meals. Sprinkle sweetcorn or pineapple chunks on top of a thin-based pizza, or liven up soups and sauces with a handful of kidney beans, peas or sweetcorn.

Snacks and your 5 A DAY

How much is 5 A DAY?

Exactly how much is one portion of fruit or vegetables? Dietitian Azmina Govindji explains

Media last reviewed: 11/07/2015

Next review due: 11/07/2017

Page last reviewed: 12/12/2015

Next review due: 12/12/2017


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The 2 comments posted are personal views. Any information they give has not been checked and may not be accurate.

Tori Hunt said on 21 July 2014

Hi Helena

Thanks for your comments - I've checked the Live Well pages about fat:

- http://www.nhs.uk/Livewell/Goodfood/Pages/Fat.aspx

- http://www.nhs.uk/Livewell/Goodfood/Pages/Eat-less-saturated-fat.aspx

as well as this 5 a day page (which is the url you referred to) but I can't find the sentence you quoted. Our advice on fat is balanced. Please could you post the url you are referring to so I can look into it or refer it to the relevant editor?

Best wishes

NHS Choices

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HelenaWojtczak said on 16 June 2014

Getting our "Five a Day"

The chant of ‘Five-A-Day’ is being currently being rammed down our throats from every direction (newspapers, blogs, magazines, doctors, nutritionists, dieticians, nurses, social workers, greengrocers, and every man, woman and child in the street).

It has taken just five years for people to parrot this phrase as though it were the Eleventh Commandment.

Apparently you MUST eat five portions of fruit and veg every single day, or a terrible disease or death will befall you. It is also supposed to guard against obesity and diabetes, like some kind of talisman or rabbit’s foot, I suppose.

Well, I guess eating five portions of broccoli and the like won’t do much harm, but corn, fruit juice, canned peaches and dried raisins? Next they’ll be saying that Pepsi and chocolate qualify, being as they originate from things that grow in the ground.

The UK government has created a healthy eating website to tackle the terrible epidemic of obesity and diabetes that we are experiencing in the UK.


On the page about eating fats, it begins: ‘We all know that fat is bad for us’.

What kind of statement is that for the government to make? No facts, no proof, just this ‘everybody knows’ hearsay! It reminds me of ‘everybody knows’ that if your ears burn, someone is talking about you. Cite the research that proves either myth? There isn’t any.

Diabetes is a condition in which the body cannot correctly process high-glycaemic (high-sugar) carbohydrates. The most sugary are: sugar, fruit juice, fruit, white flour, parsnips, potatoes. The website informs people that dried fruits, canned fruit and fruit juices are among the ‘Five-a-Day’. These contain such highly-concentrated forms of sugar you might as well just give your kids a bucket of Silver Spoon and a ladle and be done with it.

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